WOD Friday March 29th 2019

March 29, 2019

WOD Friday March 29th 2019
"Greg Salas going away wod!!!"
Let's send Greg off in style as we complete a workout in his honor!


A.) Mobility 
:60 seconds couch stretch 
:60 seconds banded hamstring 
:60 second banded ankle


B.) warmup: 2 rounds of 
200 row 
10 Russian Kb swings 
10 wall balls
5 box jumps 
10 sit-ups 
10 Kb deadlifts 
10 ring rows
200m run


For time:
800m run 
100 double unders 
50 hang power cleans 135/93
40 deadlifts 185/133
30 pull-ups/ ring rows 
20 renegade rows 50/35
100 sit-ups


D.) 5 minute cool down row/Mobilize
Have fun, work hard, work smart, get strong, and #Trusttheprogram
Coach Joshua

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